Vitamin D or vitamin of the Sun has received attention around the world and its deficiency ranges from all concern. The bones are the pillars of the human body. Vitamin D affects bone health, so constantly form new guidelines recommended intake based on scientific research.
Role of vitamin D
• Creation and strengthening of bones is the main function of the proper absorption of vitamin d and calcium and phosphorus metabolism is crucial for the formation and maintenance of the skeletal system. Vitamin D promotes absorption of these minerals from foods eaten in the intestine, kidneys resorption and maintains a constant blood flow. Normal mineralisation and demineralisation of bone occurs with adequate levels of the vitamin.
• Studies suggest that fractures can be prevented by supplementation of vitamin D. It also helps develop muscle strength. However, moderate doses of vitamin D on a regular basis protects against falls and fractures. More research is needed on why high single doses of the vitamin are not safe.
• Studies linked vitamin D deficiency to the incidence of heart disease. There seems to be an increased risk of heart failure, cardio-respiratory and cardiovascular disease with lower levels of the vitamin. The evidence suggests that the important role of the vitamin in controlling blood pressure and prevent damage to the artery.
• In colder countries with less exposure in the light of the Sun that are higher incidence of vitamin D. low levels of vitamin D deficiency increases the risk of cancer and multiple sclerosis. Some claims seem to be still in its infancy and require more research data for valid conclusions.
Sources of vitamin D
Vitamin D is a nutrient supplied through the diet and also a hormone synthesized in the body. Very few foods contain natural vitamin. The best dietary sources are fortified foods and supplements (vitamin D and health, Harvard School of Public Health).
Vitamin D is derived from exposure to the Sun. It is present on the skin in an inactive form. Overexposure to the Sun's ultraviolet rays undergo hydroxylations into an active form called Calcitriol or 1, 25 - Dihydroxycholecalciferol. People living in the tropics are better exposed to the light of the Sun, so adequate amounts of the vitamin are formed. Those who live far from the Ecuador have less sunlight and inadequate amounts. Sunscreens, smog, or cold climates also increase the risk of deficiency. Changes in lifestyle, less work to outdoor, complete clothing and protection from the rays of the Sun to avoid the risk of skin cancer have contributed substantially to the deficiency of vitamin D. Top 5 foods that contain vitamin D-
1. Fish: Different types of fish contain high amounts of vitamin D. herring, mackerel, tuna, salmon and sardines are rich with herring provides higher amounts. Cut raw, uncooked and fatty fish are better that cuts cooked and lean.
2. Cod liver oil: supply of more than one 1000 I.U. of vitamin D in a tablespoon of oil, cod liver oil has been the most popular choice for ages.
3 Vines of food: with much research that suggests the importance of vitamin D and its supply limited due to exposure to the Sun less or no, additional amounts have been added to different foods. Dairy products and breakfast cereals are fortified with this essential vitamin. Soy, such as tofu and soy milk products are also fortified. Before buying check labels for the correct nutritional information.
4. Eggs: Eggs are a good source of supply of about 9% of the vitamin g.
5. Fungi: Fungi are another good source of vitamin D with approximately 7 g.
Oysters, whole milk, salami, cheese and caviar are other foods that provide good amounts of vitamin D, but are fat foods with high cholesterol content.
Some resort to vitamin D supplementation to correct very low levels. It is always advisable to follow the recommendations of doctors before starting or stopping any form of supplementation.
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